Air squats are an indispensable attribute of any CrossFit training program. What does this buzzword mean? CrossFit is a high-interval workout that includes elements of gymnastics, aerobics, strength training, kettlebell lifting, stretching and other types of physical activity.
Air squats are simple self-weight squats without additional weight. They are also called air squats or squat squats. Exercise is present in the warm-up complex of any workout, it helps to warm up the muscles, master the correct squatting technique, and develop endurance.
The main feature of the exercise is its "airiness" - it is performed exclusively with its own weight. That is why, as a matter of fact, classic squats are called air squats in this case.
What muscles are being used?
If you do the air squat technique correctly, you will engage the following muscle groups:
- Big gluteus;
- Front and back of the thighs;
- Hip biceps;
- Calf muscles;
- Back muscles of the lower leg;
- Back and abdominal muscles as stabilizers.
Please note that these muscles work only if the technique is followed during the exercise. Incorrect execution can lead to sad consequences, especially later, when the athlete switches to squats with weights.
Pros and cons of squat squats
Squats are very important for the body, let's look at what benefits are shown:
- The athlete's endurance threshold rises, which makes it possible to improve the standards in sports;
- Adequate load trains the cardiovascular system well;
- The main "hit" is the lower body, so ladies who want to improve the shape and appearance of the butt and hips, do not forget about the air squats!
- The exercise is performed at a fast pace, which contributes to active fat burning;
- The flexibility of joints and ligaments increases, which is extremely important if the athlete plans to learn how to squat with a lot of weight;
- The sense of balance is sharpened, coordination of movements is improved.
We talked about the benefits of air squats, then we will briefly discuss in which case they can cause harm:
- First, if you have joint problems, especially the knee, air squats can make them worse. Note that in this case, any type of squat is, in principle, contraindicated for the athlete.
- Overweight people should not practice this exercise;
- Contraindications also include diseases of the musculoskeletal column, heart, any inflammation, conditions after surgical abdominal operations, pregnancy.
If the athlete has a chronic illness, we recommend that you consult with your supervising doctor before starting training.
Variations in air squats
Crossfit air squats are performed in different ways, let's list the signs by which they can be divided:
- Deep and classic. The classic squat depth assumes the lowest point of the exercise when the thighs are parallel to the floor. If the athlete drops even lower, the squat is considered deep;
- Depending on the position of the feet - toes out or parallel to each other. The wider the socks are turned inside out, the more the inner thigh is involved in the work.
- Wide or narrow stance. A narrow stance engages the anterior thigh muscles, a wide stance affects the glutes more.
How often should you practice
Air squats should be present in every workout. Be sure to include them in your warm-up routine. We recommend doing at least 2 sets of 30-50 times (depending on the level of fitness of the athlete). Gradually increase the load, bringing up to 3 sets of 50 times. The break between sets is 2-3 minutes, the exercise is performed at a high pace.
Execution technique and typical mistakes
Well, here we come to the most important thing - we will finally consider the technique of performing air squats.
- Didn't forget to warm up? Warming up your muscles is very important!
- Starting position - feet shoulder-width apart (depending on the position of the feet), back straight, toes and knees strictly in the same plane (touching an imaginary wall directly in front of you), look straight ahead;
- Hands are spread apart, kept straight in front of you or crossed in the lock in front of the chest;
- On inhalation, we go down, slightly pulling the lower back back to the bottom point;
- As we exhale, we rise to the starting position.
Despite the fact that many people know how to do air squats, there are common mistakes that negate all the benefits of the exercise:
- The back should remain straight throughout all stages of the exercise. Rounding of the spine puts unnecessary stress on the back;
- The feet should not be lifted off the floor, otherwise you risk losing your balance or injuring your calf muscles (which is extremely risky during squats with a heavy barbell);
- The knees should always point to the same direction as the toes. If the latter are parallel, then the knees in the squat are not pulled apart and vice versa;
- Body weight should be evenly distributed on both legs to avoid damaging the hip and knee joints.
- Watch for correct breathing - while inhaling, move down, while exhaling - up.
As an alternative to air squats, we can recommend running in place, jumping rope or swinging your legs.
Our publication has come to an end, now you know what air squats are and how to do them correctly. We wish you to master the technique as soon as possible so that you can move on to strength exercises! New victories in the sports field!
